“Don’t say it doesn’t work. You suck.” I love it. Handle your shit and then get back to work. I have an insane work schedule for one month a year where I don’t stress about my progress. But as soon as it’s over, I prioritize recovery and get back to where I left off.
"Is this the best youtube channel ever? Of fucking course it is the fucking best fucking youtube fucking channel fucking ever fucking fuck" -Mike Israetel
Ok guys who the hells needs to go to a comedy club when you can get all in one video. Laughs, nutrition, programming and so much more. Great job you guys. I have to go before my head explodes.
"Fuck all these advanced terms, it's about how big your muscles are" This is why I love Mike, he has a Phd in sport physiology so he can say that and still be right
"You're in charge of your own training" 51:50..... Yeah! Preach it Doc! Absolutely right on the money.....except that there are so few people who actually read, listen, understand, apply and tune in to their own bodies to feel and gauge the responses to the stimuli. What you're saying is spot on, but people want a program spoon fed to them with some kind of magic formula.....
Gerhard Symons That's true. I agree with you...its hard....but then anything worth achieving is worth learning about....even if you outsource you should understand the concepts....because you know your own body better than anyone else....hopefully.... :)
The last podcast caused quite a stir on the WA state USAPL page lol. I think you are absolutely right in everything you've said. Also I am going to be lifting at the Juggernaut Winter Open this Sunday and I hope to meet you!
can confirm: I worked up to a max of 27 sets of squat variants a week for the last couple of months, and am falling apart. my deadlifting has suffered, my accessories have suffered, my upper back has suffered. in particular my calves and adductors are just constantly sore. Listen to this advice people! when you stop responding to high volume training, dont just keep increasing the numbers; take some time off to heal and desensitise, rather than just trying to grind out another block that you wont respond to
My training is basically: Monday - Deadlifts and assistance exercises Wednesday - Bench Press and assistance exercises Friday - Squats and assistance exercises I use no anabolic steroids or growth hormone. I find it hard to recover doing the powerlifts more than once a week. Any thoughts?
My two favorite things, exercise science and jiu jitsu. Dr. Isratel is my hero. I also do not like the USAPL. And Maximum Max Montana is a cool name. Basically the three best friends anyone could have! Just like the hangover.
You guys are super legit, always dropping all different types of great technical knowledge, and on top of that you're freaking hilarious. Chad's my favorite but everyone is great. I love this channel
I have been a subscriber to this channel for a while and it is the best objective information out there. Do not know how I trained with out it. I wish I could see these guys when they come to NY in a few weeks.
You should really get Jeremy Loenneke on the show, I think he could provide a deeper insight of his concept and his philosophy regarding his 1RM approach. And this isn't something he has just made out of a single study... like the rest of the community, he thought that volume would augment strength, but after looking through all the studies, and doing several studies himself on the topic, he changed his mind. To quote him: ''for example here we thought that the added volume/practice would augment strength..it didn't...so we followed up a different study (pending) looking at a similar idea...and it didn't again. As for the muscle size, you'd have to design a study where both conditons maximally grow but you minimize strength (something like No-Load supports this in part) to show that theres not a direct link there. If muscle gowth was contributing, you'd expect strength to be similar. You'd then have to design a study that maximize strength and minimized growth in a group of people who are capable of meaningfully growting. If you could knockout growth but still have similar performance it would again suggest that "other factors" are contributing. This obviously isn't going to be solved by any one study but it is a question that I think is worth exploring...particularly since there seem to so many issues with the proposed model of "neural first and then growth".'' '' I think the concept is, strength is specific...so if your "strength" is a big 1RM...then you should probably be training close to the 1RM. I think if muscle growth plays a role with strength, then it would make sense to ensure you were having sufficient volume within a session to maximize growth. The problem is, the evidence that the change in muscle size with training (as an adult) has a causative role with the change in strength is surprisingly weak/non-existent...despite it being largely gospel.''
In a powerlifting context, are you still using the MRV concept per body part or are you doing it per exercise? For example, instead of 12 sets of chest 12 sets of bench per week. Intuitively, something like cable crossovers after bench would be less of an impact on recovery. So which should you base it off? Thanks! Great content
Per exercise. I count all exercises that are significantly stimulating to development so during Hypertrophy Block something like Crossovers or Flies would be counted but not as you get closer to the meet into Strength or Peaking as that type of accessory work should be cut out or deemphasized.
I have been on the dark side of MRV. My max deadlift is over 300kg and I was supposed to do some romanian deadlifts on 240kg. I didn't even want to touch a barbell loaded with 160 to warm up. I felt anxious and ready to cry at any time. :) On another note. You talk alot about sets, but how about intensity and reps? Is a set of 6 at 75% of 1rm about as taxing as a set of 10 at 60% or a set of 2 at 85%? Do you have any guidelines for that or is it very individual?
They are taxing in different ways. Higher percentages generate more neural fatigue and greater stress to joints/ligaments, while higher rep sets will more directly fatiguing to the muscle.
Is the difference between the max MRV (counting sets only) big if you do hard sets of 4 compared to hard sets of 10? Lets say you can do 14 sets of 10 per week in an exercise, will the difference in the total amounts of sets you can do with 4 be big?
Carl-Johan Hellstrom late reply, but dr mike goes deep into this in some of his videos giving specific percentages and reps/sets for those percentages. They stay in generally the same range though when you go from a hypertrophic cycle-strength- peak.
I was under training for years. for example benching min 95lbs when I have it in me to rep 135lbs lol so great advice on MRV and MVE. I found my sweet spot way too late, but at least I found it. I'm a little work horse.
curious if ever tried training 20-30 reps to failure? cross checking what jerry branium said about a study, alegedly, old and young people tested in two diff studies, and as long as they went to failure, (20-30 reps) they had the same muscle growth as the regular 65-85 percent of 1rm group...i find this interesting cuz i have been training almost 6 years non stop, and i have done something similar but not as high ,i typically hit 15 -20 reps alot saving 10 reps for db benching, and pull ups, where as flys and rows stayed up around 15-20 , stil regardless of age , i wonder if i can find this study , because if they are all newbies then it really didnt matter what they did ..so now i guess im off to find the study lol , you guys are great and i really appreciate all the work you guys put in, thank you for your time, and passion to get real answers to us in the fitness community, i am not a fan of cross fit or anything like that, but i think it would be cool if someone would invent some kind of branch off from body building or training in general and make a competitive sport out of it , who can get the biggest pump! lol one versus one, flip a coin , winner chooses muscle, then each lifter has 10-20 mins to get the biggest pump in that particular muscle then compare, and if thats to short of a competition , you could keep going to the next muscle,the opposite lifter picking the next muscle, you can categorize each match with diff themes, upper body, lower body, push , pull , ect. i think this would be a strategic competitive event, pre grame would be a factor as well, how hydrated you are, pre game carb meal, supplementation, right and while the competition is going on you can discuss with the audience what each lifter did pre workout, and comentary lol or something like that idk it just came to mind just now, it has competion and helps spread knowledge, from nutrition, supplementation, exercise selection, form , diff tech in practical application, like blood flow restriction , super sets , drop sets, stuff like that , i deff think it would interesting to watch ,
I have a question, if you increase the number of sets during hypertrophy mesocycle, do you also use any other principle of progresive overload in those sets? like, number of reps or weight increase every week, or stick with same weight for whole mesocycle and only increase sets? THX (sorry for my english, )
You can increase weight for sure too. Increasing reps would be possible but you don't want the reps to get too high and it to turn into strength endurance training.
When talking about starting at MEV, moving through MAV and coming up against MRV as part of a cycle, Dr. Israetel only really talks about it in terms of added sets (e.g. 15 sets, than 17 sets, then 19 sets) but doesn't really speak about added weight instead or in conjugation with sets as a way to increase total volume. What is the reason for this? Is it wrong to see a progression from, say, 4x8 at 205 bench to 4x8 215 the next week as a increase in volume, or is it that it would be seen as better/more productive to increase volume by going to 5x8 at 205 instead? Does it matter if your goal is just mass, or mass and strength at the same time?
When Dr. Mike is talking about finding MRV and number of sets per week, is he talking about max sets on one group of muscles, like quads for example, or is he talking about comp squat for powerlifting? Could he handle 12 sets of hard comp squat per week in addition to say, hard leg press, or would it be maybe 6 sets of hard comp squat or 6 sets of hard leg press?
Any thoughts on how Arnold was able to become so great. By looking at his routines, he seems to exceed the volume, which greatly exceeds any reasonable MRV?
I'm a fireman for 2 different Fire departments, so my sleep isn't consistent around half of the time, I do decent with my meals, not always ideal, but the best I can. With my sleep the way it is at work, the stress of the physical aspect of the job and the things I see from time to time, would my MRV be considered "floating", and what can I do to manage the fluctuations, or should I not be concerned with that?
Hey Michael, yea there will certainly be some high variability to that situation. My best advice is to track how you're feeling so you can make your most informed guesses about how you respond to different shift schedules etc and shape your training around that, placing your easier days on the times where you're most likely to feel run down, etc.
Really interesting video. Is there any video explaining how to implement the concept of MAV and MRV in Strength programs? I guess you count the volume of each lift, but what are some guidelines regarding reps per set, RPE etc. I think it will be a bit lower for big lifts like the squat and the deadlift cause 20 sets of squats or especially deadlifts per week would be an overkilled.
3terminatorgr more like upper lower. RPE is basically a substitute for percentage, and the amount of sets is relatively steady, the percentage/RPE+sets change during hypertrophy strength and peaking phases. The amount of sets is more or less constant throughout these though
Awesome Podcast, when Mike speaks of MRV he seems to do so from a weekly perspective, is that because he only hits these muscle groups/exercises once a week? I assume I should calculate from one Squat(Quads/Glutes) session to another and likewise with every other muscle group?
Excellent commentary, very interesting. I was wondering about your statement of cross sectional muscle area being the most important aspect of strength. On a different video you talked about being weaker at the end of a hypertrophy block in terms of 1RM than at the end of a peaking phase. Presumably your muscle fibre cross-sectional area is greatest post hypertrophy phase, so isn't this a bit contradictory?
It is the most predictive of strength and important in the long term. The cross sectional muscle goes up, then the strength can go up more through proper phase potentiation than if the size of the muscle is never increased.
Great stuff. Just started implementing these principles after reading your book. I am left with one question in regards to tracking volume. Dr Mike mentions sets per week. But a set of 10 is obviously different than a set of 5. So I guess using Sets x Reps x Weight is a good way to track volume. But what exercises are included? For example, when tracking volume for a certain muscle group such as shoulders, it becomes confusing. Shoulders get worked during your main bench, bench variations, accessories, and the direct Shoulder work itself. Do you count all of these when tracking volume for Shoulder work? Or would tracking Shoulder specific work be more ideal? Hope this makes sense.
Having watched a fair amount of Dr. Israetel's content, I think he would say the sets you count would be "effective sets." So a set of 5 that isn't challenging wouldn't count whereas a set of 10 that felt hard would count. So targeting ~20 effective sets per group per week is a way to think about it. As far as counting per body part that does seem a bit nebulous. I'd say try it out and if you hit 20 sets per week for shoulders and they don't seem challenged, then maybe you can start breaking it down to a finer grain.
Favorite Line: "I can't tell if you're trolling me", epic. Great episode, love everything with Dr. Mike. This is a must see.
On muscle building from 9:29
thanks
Tnx good sir
"I'm contractually under obligation to say it's a pleasure."
I'm storing that gem and appropriating that!
“Don’t say it doesn’t work. You suck.” I love it. Handle your shit and then get back to work. I have an insane work schedule for one month a year where I don’t stress about my progress. But as soon as it’s over, I prioritize recovery and get back to where I left off.
LMFAO dude I love mike so much, he's fucking hilarious
Wow, this is the first JuggLife episode I've watched and I will be returning. Great information here.
Warner K thanks
Same!
no problem at all im looking forward to your new videos and working my way through your archives
Yo, I'm one of those 17 listners ! please, keep making podcast. We love them over here.
As a Personal Trainer about to get my certifications this channel is a godsend, amazing info thank you so much
Jacob Fairchild please make your older clients comfortable around the barbell movements.
Two years since this comment. How’s it going?
Everytime I watch Dr. Mike I become paranoid that I'm doing things wrong.
his stupid bro voice is how i actually think
Quality, every damn time. Jugg talks, we should all listen
"Strength Nerds of the Internet"
Feel like this is somewhat directed at me. hahaha
All hail to king of hypertrophy Mike Israetel !
I listened to this on the podcast. Loved it. Y'all keep that podcast going, I like this regular stuff. Can't wait for more.
Beard looks good on Dr Mike
This podcast was brilliant !!! Informative,humorous and straight to the point ! Could watch you guys speak all day. Keep them coming Chad !
This information is Gold.
What is 1253 as of today?
"Is this the best youtube channel ever? Of fucking course it is the fucking best fucking youtube fucking channel fucking ever fucking fuck"
-Mike Israetel
Ok guys who the hells needs to go to a comedy club when you can get all in one video. Laughs, nutrition, programming and so much more. Great job you guys. I have to go before my head explodes.
By far one of the best UA-camchannels about Powerlifting .... @Juggernaut Training Systems
Just have Mike on the podcast every week, tons of great information
Awesome stuff guys! I am a strength and conditioning coach at the high school level. I point my kids in your direction often! keep it coming!
Love the JuggLife episodes! Thanks guys! Hope to see you all at the Arnold :D
38:06 I cant tell if you are trolling me 😂😂😂
Your channel ist awesome. Thank you for putting all this out fo free!
"Fuck all these advanced terms, it's about how big your muscles are"
This is why I love Mike, he has a Phd in sport physiology so he can say that and still be right
At 37:43 I legitimately thought Mike said, "that would be so swag." I had to replay that at least 5 times.
More bodybuilders need to listen to this guy. It seems like powerlifters and weightlifters are the only ones that know how to and value programming
A lot of information in this episode. Great break down of program design. Thanks guys!
Yes, that was good. Free quality info from muscle and nutrition brainiacs. Looking forward to more podcasts from JuggLife. Thank you.
upload all of them!
"You're in charge of your own training" 51:50..... Yeah! Preach it Doc! Absolutely right on the money.....except that there are so few people who actually read, listen, understand, apply and tune in to their own bodies to feel and gauge the responses to the stimuli. What you're saying is spot on, but people want a program spoon fed to them with some kind of magic formula.....
Faye Cummings People want to outsource their training to others because it's hard to learn and apply all of this stuff.
Gerhard Symons That's true. I agree with you...its hard....but then anything worth achieving is worth learning about....even if you outsource you should understand the concepts....because you know your own body better than anyone else....hopefully.... :)
would be great if u posted all ur podcasts on the UA-cams !
We are trying to do at least 1 out of 4 on video but will be increasing that as we go.
+Juggernaut Training Systems could you post this to your pod cast please 🙏
It already is: www.buzzsprout.com/52229/461501-scientific-muscle-building
Mike is a funny guy. "I can't tell if you're trolling me" hahaha
"Technique is a crutch for the talent-less" fucking gold man
The last podcast caused quite a stir on the WA state USAPL page lol. I think you are absolutely right in everything you've said. Also I am going to be lifting at the Juggernaut Winter Open this Sunday and I hope to meet you!
can confirm: I worked up to a max of 27 sets of squat variants a week for the last couple of months, and am falling apart. my deadlifting has suffered, my accessories have suffered, my upper back has suffered. in particular my calves and adductors are just constantly sore. Listen to this advice people! when you stop responding to high volume training, dont just keep increasing the numbers; take some time off to heal and desensitise, rather than just trying to grind out another block that you wont respond to
I like Mike better with a beard and his longer hair here.
My training is basically:
Monday - Deadlifts and assistance exercises
Wednesday - Bench Press and assistance exercises
Friday - Squats and assistance exercises
I use no anabolic steroids or growth hormone. I find it hard to recover doing the powerlifts more than once a week. Any thoughts?
I heard Greg Nuckols is on glutamine
Creatine too.
Bastard claims to be natural too. ;)
Understanding that swing from MEV to MRV during a cycle explains so many of my training experiences :[]
Maximum Adaptive Volume "It's a floating value."
I think Dr. Mike has a 75.8679% chance of being my hero. Bonus points for "IQ dick".
i don't see this posted as a podcast on the feed. can it be posted pls.
Fav part: 41:10 LOL I love Mike great sense of humor, "I don't even need to be paid for that "😂
I forgot Max was in the room when listening to the podcast
Obviously, he was only in this one to be eye candy for the video
Fantastic content! So good!
can you do a video/podcast about whether rubbing lacrosse balls into every part of your body is worth it from a scientific perspective?
Will essentially be the same situation as whats explained about foam rolling here: ua-cam.com/video/Vthkcq_1D1M/v-deo.html
Phlegm Atic They kinda covered it in the Dr. Quinn Henoch video on foam rolling. In short, it's a placebo.
ok thanks
more effective if someone else is providing the rubbing
50:12 🙌 Loved this episode.
i found your videos there all so ridiculously interesting thank you
Thanks
no problem at all im looking forward to your new videos and working my way through your archives
My two favorite things, exercise science and jiu jitsu. Dr. Isratel is my hero. I also do not like the USAPL. And Maximum Max Montana is a cool name. Basically the three best friends anyone could have! Just like the hangover.
You guys are super legit, always dropping all different types of great technical knowledge, and on top of that you're freaking hilarious. Chad's my favorite but everyone is great. I love this channel
NuclearSpinach thanks!
Are the other episodes on UA-cam?
Great info guys love it!
I love how much Max and Mike hate each other
Jordan Kroell do they really??
TEAM JACOB CHECKING IN
Put the option of subtitles , please..
I have been a subscriber to this channel for a while and it is the best objective information out there. Do not know how I trained with out it.
I wish I could see these guys when they come to NY in a few weeks.
Kris Valenti thank you
You should really get Jeremy Loenneke on the show, I think he could provide a deeper insight of his concept and his philosophy regarding his 1RM approach. And this isn't something he has just made out of a single study... like the rest of the community, he thought that volume would augment strength, but after looking through all the studies, and doing several studies himself on the topic, he changed his mind.
To quote him: ''for example here we thought that the added volume/practice would augment strength..it didn't...so we followed up a different study (pending) looking at a similar idea...and it didn't again. As for the muscle size, you'd have to design a study where both conditons maximally grow but you minimize strength (something like No-Load supports this in part) to show that theres not a direct link there. If muscle gowth was contributing, you'd expect strength to be similar. You'd then have to design a study that maximize strength and minimized growth in a group of people who are capable of meaningfully growting. If you could knockout growth but still have similar performance it would again suggest that "other factors" are contributing. This obviously isn't going to be solved by any one study but it is a question that I think is worth exploring...particularly since there seem to so many issues with the proposed model of "neural first and then growth".''
'' I think the concept is, strength is specific...so if your "strength" is a big 1RM...then you should probably be training close to the 1RM. I think if muscle growth plays a role with strength, then it would make sense to ensure you were having sufficient volume within a session to maximize growth. The problem is, the evidence that the change in muscle size with training (as an adult) has a causative role with the change in strength is surprisingly weak/non-existent...despite it being largely gospel.''
Greg knuckles part is pretty funny because it's true, that beard is definitely not natty
In a powerlifting context, are you still using the MRV concept per body part or are you doing it per exercise? For example, instead of 12 sets of chest 12 sets of bench per week. Intuitively, something like cable crossovers after bench would be less of an impact on recovery. So which should you base it off? Thanks! Great content
Per exercise. I count all exercises that are significantly stimulating to development so during Hypertrophy Block something like Crossovers or Flies would be counted but not as you get closer to the meet into Strength or Peaking as that type of accessory work should be cut out or deemphasized.
Awesome info! Can't wait til my copy of the scientific principles of strength training comes in
I have been on the dark side of MRV. My max deadlift is over 300kg and I was supposed to do some romanian deadlifts on 240kg.
I didn't even want to touch a barbell loaded with 160 to warm up. I felt anxious and ready to cry at any time. :)
On another note. You talk alot about sets, but how about intensity and reps? Is a set of 6 at 75% of 1rm about as taxing as a set of 10 at 60% or a set of 2 at 85%? Do you have any guidelines for that or is it very individual?
They are taxing in different ways. Higher percentages generate more neural fatigue and greater stress to joints/ligaments, while higher rep sets will more directly fatiguing to the muscle.
Is the difference between the max MRV (counting sets only) big if you do hard sets of 4 compared to hard sets of 10?
Lets say you can do 14 sets of 10 per week in an exercise, will the difference in the total amounts of sets you can do with 4 be big?
Carl-Johan Hellstrom late reply, but dr mike goes deep into this in some of his videos giving specific percentages and reps/sets for those percentages. They stay in generally the same range though when you go from a hypertrophic cycle-strength- peak.
Knowledgeable... and hilarious :)
How do i find my MEV and MRV?
PoppyMusic use the guidelines in our Principle of Overload video as a guideline then it's just trial and error and tracking your work and progress.
I was under training for years. for example benching min 95lbs when I have it in me to rep 135lbs lol so great advice on MRV and MVE. I found my sweet spot way too late, but at least I found it. I'm a little work horse.
First!.. First to learn.
good stuff.. keep up the pod cast...
Is it available on Spotify?
There needs to be a JTSU (Juggernaut Training Systems University) lol
What time is he talking about "volume desensitize"?
great podcast. can we get these somewhere other than the Apple store/iTunes ?
i wish this was available on any other platform than itunes. I would be nice to listen to while doing cardio. (walking the dog).
Danni Houmøller it's on stitcher and google play as well.
Thanks a ton, says the dog. He got a nice long walk while i listened to the one about injuries. Thanks for the great content. :)
Thanks for watching/listening.
curious if ever tried training 20-30 reps to failure? cross checking what jerry branium said about a study, alegedly, old and young people tested in two diff studies, and as long as they went to failure, (20-30 reps) they had the same muscle growth as the regular 65-85 percent of 1rm group...i find this interesting cuz i have been training almost 6 years non stop, and i have done something similar but not as high ,i typically hit 15 -20 reps alot saving 10 reps for db benching, and pull ups, where as flys and rows stayed up around 15-20 , stil regardless of age , i wonder if i can find this study , because if they are all newbies then it really didnt matter what they did ..so now i guess im off to find the study lol , you guys are great and i really appreciate all the work you guys put in, thank you for your time, and passion to get real answers to us in the fitness community, i am not a fan of cross fit or anything like that, but i think it would be cool if someone would invent some kind of branch off from body building or training in general and make a competitive sport out of it , who can get the biggest pump! lol one versus one, flip a coin , winner chooses muscle, then each lifter has 10-20 mins to get the biggest pump in that particular muscle then compare, and if thats to short of a competition , you could keep going to the next muscle,the opposite lifter picking the next muscle, you can categorize each match with diff themes, upper body, lower body, push , pull , ect. i think this would be a strategic competitive event, pre grame would be a factor as well, how hydrated you are, pre game carb meal, supplementation, right and while the competition is going on you can discuss with the audience what each lifter did pre workout, and comentary lol or something like that idk it just came to mind just now, it has competion and helps spread knowledge, from nutrition, supplementation, exercise selection, form , diff tech in practical application, like blood flow restriction , super sets , drop sets, stuff like that , i deff think it would interesting to watch ,
I have a question, if you increase the number of sets during hypertrophy mesocycle, do you also use any other principle of progresive overload in those sets? like, number of reps or weight increase every week, or stick with same weight for whole mesocycle and only increase sets? THX (sorry for my english, )
You can increase weight for sure too. Increasing reps would be possible but you don't want the reps to get too high and it to turn into strength endurance training.
I am so very glad Chad addresses the very large body of flawed studies in the PT categories of peer reviewed journals.
Does anyone know if this is available on spotify? Been trying to find it to download for wifiless walks
Is Mike’s RP T-shirt for sale somewhere? Can’t seem to find it
I listened for 7 minutes and had no clue what you were talking about. I would've liked to.
When talking about starting at MEV, moving through MAV and coming up against MRV as part of a cycle, Dr. Israetel only really talks about it in terms of added sets (e.g. 15 sets, than 17 sets, then 19 sets) but doesn't really speak about added weight instead or in conjugation with sets as a way to increase total volume.
What is the reason for this? Is it wrong to see a progression from, say, 4x8 at 205 bench to 4x8 215 the next week as a increase in volume, or is it that it would be seen as better/more productive to increase volume by going to 5x8 at 205 instead? Does it matter if your goal is just mass, or mass and strength at the same time?
36:20 - 38:25, funniest part of the podcast
This was fun to listen to :).
Can someone timestamp this? I’m here to hear about deloading.
Mike why do you use the floating rang fof volume between 10 and 24 sets when all sets are not equal? If you trainimg trples and 85%; volume 6
When Dr. Mike is talking about finding MRV and number of sets per week, is he talking about max sets on one group of muscles, like quads for example, or is he talking about comp squat for powerlifting? Could he handle 12 sets of hard comp squat per week in addition to say, hard leg press, or would it be maybe 6 sets of hard comp squat or 6 sets of hard leg press?
Haakon Borstad total sum.
I couldn't tell they were joking about Greg. I was like "Oh shit! Worldstar!"
Any thoughts on how Arnold was able to become so great. By looking at his routines, he seems to exceed the volume, which greatly exceeds any reasonable MRV?
Calvin Nicodemus his MRV was higher obviously. Nobody is repeatedly exceeding what they can individually recover from and progressing.
I'm a fireman for 2 different Fire departments, so my sleep isn't consistent around half of the time, I do decent with my meals, not always ideal, but the best I can. With my sleep the way it is at work, the stress of the physical aspect of the job and the things I see from time to time, would my MRV be considered "floating", and what can I do to manage the fluctuations, or should I not be concerned with that?
Hey Michael, yea there will certainly be some high variability to that situation. My best advice is to track how you're feeling so you can make your most informed guesses about how you respond to different shift schedules etc and shape your training around that, placing your easier days on the times where you're most likely to feel run down, etc.
36:36 just lol my gains out!
"...if not one, many, many grains of salt" made me LOL
Can someone timestamp this?
thank you! the best thing about your ideology is dismantling the ever popular "cookie cutter" approach to training, nutrition, etc.
Really interesting video. Is there any video explaining how to implement the concept of MAV and MRV in Strength programs? I guess you count the volume of each lift, but what are some guidelines regarding reps per set, RPE etc. I think it will be a bit lower for big lifts like the squat and the deadlift cause 20 sets of squats or especially deadlifts per week would be an overkilled.
3terminatorgr more like upper lower. RPE is basically a substitute for percentage, and the amount of sets is relatively steady, the percentage/RPE+sets change during hypertrophy strength and peaking phases. The amount of sets is more or less constant throughout these though
Awesome Podcast, when Mike speaks of MRV he seems to do so from a weekly perspective, is that because he only hits these muscle groups/exercises once a week? I assume I should calculate from one Squat(Quads/Glutes) session to another and likewise with every other muscle group?
Thanks. The MRV he is referring to is weekly but could be split up into multiple sessions per week.
good shit fellas
does the super compensation happen during over reaching week or during deload week?
They Live We Sleep This may be a little late, but obviously the deload week. You OVER COMPENSATE for the overreaching after over reaching.
Excellent commentary, very interesting. I was wondering about your statement of cross sectional muscle area being the most important aspect of strength. On a different video you talked about being weaker at the end of a hypertrophy block in terms of 1RM than at the end of a peaking phase. Presumably your muscle fibre cross-sectional area is greatest post hypertrophy phase, so isn't this a bit contradictory?
It is the most predictive of strength and important in the long term. The cross sectional muscle goes up, then the strength can go up more through proper phase potentiation than if the size of the muscle is never increased.
Great stuff. Just started implementing these principles after reading your book. I am left with one question in regards to tracking volume.
Dr Mike mentions sets per week. But a set of 10 is obviously different than a set of 5. So I guess using Sets x Reps x Weight is a good way to track volume. But what exercises are included? For example, when tracking volume for a certain muscle group such as shoulders, it becomes confusing. Shoulders get worked during your main bench, bench variations, accessories, and the direct Shoulder work itself. Do you count all of these when tracking volume for Shoulder work? Or would tracking Shoulder specific work be more ideal?
Hope this makes sense.
Having watched a fair amount of Dr. Israetel's content, I think he would say the sets you count would be "effective sets." So a set of 5 that isn't challenging wouldn't count whereas a set of 10 that felt hard would count. So targeting ~20 effective sets per group per week is a way to think about it.
As far as counting per body part that does seem a bit nebulous. I'd say try it out and if you hit 20 sets per week for shoulders and they don't seem challenged, then maybe you can start breaking it down to a finer grain.
when legends meet
Seems like Dr. Mike is not enjoying the conversation
Damn. Throwing some serious shade there.
Mike getting himself all riled up lol